Spend 5-10 minutes rolling, focusing on areas of discomfort (tolerable, not torture).
Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention (tender or painful), 60 seconds is ideal.
These are the muscle groups we recommend you target and the JOINT they primarily affect (in order of recommended priority). If you are experiencing tightness, tension, pain, or limitations around a specific joint, focus on the muscle groups of that joint.
You can go in any order you want or follow this flow.